Fibers are healthy:they reduce the risk of many physical discomforts. Yet you probably eat too little of it. Manufacturers enrich all kinds of foods with extra fibre, but do they do the same as natural dietary fibres?
Fiber helps against obesity. Are good for bowel movements. Lower the risk of heart disease and stroke. There are also indications that those who consume a lot of fiber have a smaller chance of, for example, colon cancer, esophageal cancer and type 2 diabetes. You would expect that everyone eats enough fiber. The opposite is true:no less than 90 percent of the Dutch do not eat the recommended amount.
Read also: Why are fibers important for your body?
Dietary fiber is carbohydrates that come from plant foods. They are indigestible for the small intestine. There are many types, which can be roughly divided into two categories:soluble and insoluble fiber.
The insoluble (also called non-fermentable fiber) can be found in bran, muesli, oatmeal, nuts, seeds and grain products such as whole wheat bread and pasta. They pass through the small intestine undigested and collect in the large intestine. There they absorb the moisture present like a kind of small sponge and thus contribute to a smooth and soft stool. This allows the intestinal wall to get a better grip on the intestinal contents, making it easier to pass out. For that reason, fiber is very useful for people with constipation.
Soluble fiber is also sometimes called fermentable fiber. You can find them in vegetables, fruit, cabbages and legumes such as white and brown beans, lentils and capuchins. Not only do they slow the emptying of the stomach, making you feel full for a longer period of time. They also serve as food for the good intestinal bacteria present. They can reproduce, which is beneficial for someone who has just had a course of antibiotics. Antibiotics have a negative influence on the gut bacteria.
So hey, what are we all waiting for? More fiber in our diet. There is no upper limit for fiber intake. People will rarely eat too much of it. And does that ever happen? Don't worry, you'll leave that out next time. It leads to bloating, gas and sometimes even diarrhea. You will never forget that lesson.
We now know that too little fiber intake does happen. The Health Council advises adult women to eat between 30 and 35 grams of fiber daily and 40 grams for men. But a study by the National Institute for Public Health and the Environment shows that we end up much lower:women eat on average up to 19 grams per day and men up to 23 grams. To reassure you:getting enough fiber is important, but they are not indispensable for the body like vitamins. Fiber is only part of a healthy life, just like getting enough exercise and taking in enough fluids.
Now you will find more and more products in the shops with added fiber, from white bread and white rice to chocolate spread. These are not the dietary fibers that should be in it naturally. The industry imitates fibers or gets them from other products. It has not been proven that they have the same effect. Sometimes the calculation on the packaging is incorrect (the product contains less fibres), sometimes the product contains different fibers than it should contain. For example, white bread has soluble fiber from onions added instead of insoluble fiber from grains. Flatulence can then be the result.
This article previously appeared in the April issue of Santé (2018) | Image:Shutterstock
